In today’s world, dominated by processed foods and refined sugarsIn everyday terms, sugar refers to the sweet, crystalline substance we add to coffee, bake into cakes, or find naturally in fruits. But from a scientific perspective, sugar encompasses a broader category of molecules called carbohydrates. These are the body’s… Read More, it’s easy to forget that our ancestors thrived on a very different diet. Many early civilizations lived in a state of ketosisA Deep Dive into the Metabolic State Transforming Health and Wellness Imagine your body as a hybrid car, capable of running on two distinct fuel sources: gasoline (carbohydrates) and electricity (fat). Ketosis is like switching your body’s engine from gasoline… Read More, a metabolic state where the body primarily uses fat for fuel instead of glucoseImagine glucose as the tiny batteries powering every cell in your body. It’s a simple sugar, the primary energy source for your brain, muscles, and all your organs. Whether you’re sprinting, thinking, or even just breathing, glucose is the fuel… Read More. This lifestyle, far from being a modern fad, was the norm for much of human history. Let’s embark on a journey through time to explore the lives of these keto-adapted people, their diet, and the lessons we can glean from their experience.

What is Ketosis, Anyway?

Ketosis is like switching your body’s engine from running on gasoline (glucose from carbohydratesCarbohydrates, often called carbs for short, are organic molecules that your body uses for energy. They’re one type of fuel the body can use for energy. Carbohydrates are made up of carbon, hydrogen, and oxygen atoms, hence the name “carbohydrate”… Read More) to running on electricity (ketonesKetones, organic compounds produced by the liver, are the unsung heroes of energy metabolism, stepping in when glucose, the body’s primary fuel, becomes scarce. Think of them as a reserve power generator, kicking into gear when the main power supply… Read More from fat). When you drastically reduce your carbohydrate intake, your liverImagine your body as a bustling city. The liver is its central processing plant, tirelessly working to keep the city running smoothly. It’s a versatile organ, acting as a filter, a storage warehouse, a chemical factory, and much more. The… Read More starts breaking down fatty acids into ketones, which become your primary energy source. This metabolic shift has several implications for your health and well-being.  

A Look Back: People and Civilizations That Lived in Ketosis

Hunter-Gatherers: The Original Keto Dieters

Our earliest ancestors, the hunter-gatherers, lived in a state of near-constant ketosis. Their diet, dictated by the availability of food in their environment, was rich in animal fatsFat, a macronutrient essential for life, has been both revered and vilified throughout history. It’s a source of energy, a protector of organs, and a carrier of essential vitamins. Yet, it’s also associated with obesity, heart disease, and other health… Read More and proteinsImagine your body as a bustling construction site, where every structure is meticulously built and maintained. Proteins are the versatile workers that make it all happen. They’re not just one thing but an entire workforce, each with a specialized role…. Read More, with minimal carbohydrates. They would feast on meat after a successful hunt, then go for days or even weeks with little to eat, relying on their body’s fat stores for sustenance.

The Inuit: Thriving in the Arctic

The Inuit people, who inhabit the harsh Arctic regions, provide another striking example of a keto-adapted civilization. Their traditional diet consists primarily of seal, whale, fish, and caribou, all high in fat and protein. Carbohydrates, in the form of berries or seaweed, are only available seasonally. Despite the lack of plant-based foods, the Inuit have historically enjoyed excellent health, with low rates of heart disease, diabetes, and obesityObesity is a medical condition where someone has excessive body fat that can negatively affect their health. It’s not just about weight, but also about the amount of fat that accumulates in the body, especially around the belly. Etymology: The… Read More.

The Maasai: Warriors of the Savannah

The Maasai, a nomadic pastoralist tribe in East Africa, have a diet centered around meat, milk, and bloodBlood is the life force coursing through your veins and arteries, delivering vital oxygen and nutrients to every cell in your body while whisking away waste products. It’s a complex, dynamic fluid—not just a simple red liquid. Consider it a… Read More from their cattle. This high-fat, low-carbohydrate diet keeps them in a state of ketosis, providing them with the energy and endurance needed for their activeWhen scientists talk about “active forms” of vitamins and nutrients, they’re referring to the versions that your body can readily use to perform its functions. Imagine vitamins and minerals as a team of workers. Some might need some preparation or… Read More lifestyle.  

Other Examples

Throughout history, numerous other cultures have relied on ketogenic or near-ketogenic diets, often dictated by their environment or cultural practices. These include:

• Indigenous Australians: Their traditional diet, based on hunting and gathering, was high in animal fats and proteins.
• Native Americans of the Great Plains: The buffalo, their primary food source, provided them with a diet rich in fat and protein.
• Traditional Sami people: Reindeer herding and fishing were central to their lifestyle, leading to a diet high in fat and protein.  

The Nutritional Powerhouses: VitaminsA vitamin is an organic molecule, which means it’s a naturally occurring compound made up mostly of carbon. Our bodies need vitamins in small amounts to function properly. They help with many important jobs, including: • Building and maintaining healthy… Read More and MineralsA mineral is a naturally occurring, inorganic solid substance with a definite chemical composition and an orderly crystalline structure. Unlike vitamins, which are organic (made by living things), minerals come from the earth and don’t contain carbon as a main… Read More in the Ketogenic Diet1. Simple Definition: Imagine your body is like a hybrid car with two fuel tanks: one for gasoline (sugar) and one for electricity (ketones). The ketogenic diet, or keto diet, is like switching your car’s engine to run primarily on… Read More

While ketogenic diets may seem restrictive, they can provide all the essential nutrientsEssential nutrients are like the irreplaceable actors in a play – your body absolutely needs them to function properly. These nutrients come from the food you eat and are used for various vital processes, including fueling your metabolism. • Synonyms: Well-documented… Read More your body needs when done correctly. Here’s a look at some key vitamins and minerals abundant in traditional ketogenic diets:

• Vitamin AVitamin A is a superstar nutrient that plays many important roles in your body. • Other Names: Sometimes you might see Vitamin A called retinol, retinoids, or provitamin A (especially for plant sources). What does Vitamin A do? • Keeps your… Read More: Found in liver, fish oils, and egg yolks, vitamin A is crucial for vision, immune function, and cell growth.  
• Vitamin DVitamin D, often called the “sunshine vitamin,” is a unique and essential nutrient that your body can produce with the help of sunlight. It’s not just a vitamin; it acts like a hormone, regulating various bodily functions, including calcium absorption,… Read More: Sunlight exposure and fatty fish are excellent sources of vitamin D, essential for bone health, calciumCalcium is a mineral, a naturally occurring substance your body needs to function properly. It’s the most abundant mineral in your body, and most of it’s stored in your bones and teeth. Think of it as the building block that… Read More absorptionAbsorption refers to the process of how your body takes in nutrients from the food you eat. Imagine it like a gateway that allows the broken-down bits of your food to pass from your digestive system into your bloodstream, where… Read More, and immune function.  
• Vitamin EVitamin E is a superhero for your body! It acts like a shield, protecting your cells from damage caused by free radicals. • Other Scientific Names: You might also see Vitamin E called tocopherol or tocotrienol. These are the scientific names… Read More: Nuts, seeds, and leafy green vegetables provide vitamin E, a powerful antioxidantImagine your body’s cells as a bustling city with various activities taking place. In this city, antioxidants are like the dedicated maintenance crews that roam the streets, repairing damage and ensuring the smooth functioning of the city. They are molecules… Read More that protects cellsCells are the basic building blocks of all living things. Think of them like tiny rooms that make up a much larger house—your body! Examples of cells: • Animal cells: These make up animals like you, cats, and birds. • Plant… Read More from damage.  
• B VitaminsB vitamins are like the spark plugs that ignite the fuel, ensuring smooth and efficient energy production. These water-soluble vitamins are essential for numerous bodily functions, from converting food into energy to maintaining healthy nerves and supporting brain function. What… Read More: Meat, fish, and eggs are rich in B vitamins, crucial for energy production, brain function, and cell metabolismImagine your body as a bustling factory. In this factory, “metabolize” is the process of taking raw materials (like food) and transforming them into usable products (like energy). It’s the complex network of chemical reactions that sustains living things, ensuring… Read More.  
• IronIron, a trace mineral often associated with strength and vitality, is a fundamental component of life. Imagine it as the tiny spark that ignites a fire, fueling essential processes within your body. From carrying oxygen throughout your bloodstream to supporting… Read More: Red meat, organ meats, and shellfish are excellent sources of iron, essential for carrying oxygen throughout the body.  
• ZincZinc is a mineral that might be small, but it packs a powerful punch in your body. Imagine it as a tiny but mighty defender in your metabolic fortress, working behind the scenes to keep things running smoothly. • Synonyms: Well-documented… Read More: Meat, shellfish, and nuts provide zinc, which plays a vital role in immune function, wound healing, and cell growth.
• MagnesiumMagnesium is a superhero among minerals! It’s a shiny, silvery metal found abundantly in nature, but in your body, it acts more like a tiny maestro, conducting hundreds of essential metabolic reactions. • Synonyms: Well-documented synonyms for magnesium include: • Mg… Read More: Leafy green vegetables, nuts, and seeds are good sources of magnesium, important for muscle and nerve function, blood sugarBlood sugar, also known as blood glucose, is a type of simple sugar circulating in your bloodstream. It can be a primary source of energy for your cells. Your body can get blood sugar from carbohydrates that you eat. The… Read More control, and blood pressure regulation.  
• PotassiumPotassium, an often underestimated mineral, is a fundamental electrolyte crucial for a myriad of bodily functions. Think of it as the unsung conductor of the body’s orchestra, orchestrating the harmonious rhythm of nerve impulses, muscle contractions, and fluid balance. While… Read More: Meat, fish, and avocados provide potassium, an electrolyte that helps maintain fluid balance, muscle contractions, and nerve signals.

The Keto-Sugar Connection: Unraveling the Impact of Refined CarbohydratesImagine carbohydrates as the body’s primary fuel source, much like gasoline powers a car. Refined carbohydrates, however, are like that same gasoline but stripped of its essential additives and refined for a smoother burn. This refining process removes the fiber,… Read More

In contrast to our keto-adapted ancestors, modern diets are often laden with refined carbohydrates and added sugars. These foods quickly break down into glucose, causing spikes in blood sugar and insulinYour pancreas produces the super hormone insulin, which is essential to your body’s metabolism. Here’s a breakdown to make it clear: Definition: Insulin acts like a master key that unlocks the door for sugar (glucose) to enter your cells. Glucose… Read More levels. Over time, this can lead to insulin resistanceInsulin resistance is a condition where your body’s cells become less responsive to the hormone insulin. Imagine you have a key (insulin) that unlocks the door (cells) to let sugar (energy) in, but the key isn’t working as well as… Read More, metabolic dysfunction, and an increased risk of chronicChronic simply means “happening over a long period of time” or “of long duration.” Imagine a situation that keeps going on and on, unlike something short-lived. • Other Names: You might not encounter many other terms for chronic in everyday… Read More diseases.  

Several studies have shown a link between high sugar intake and various health problems:  

• Obesity: A study published in the American Journal of Clinical Nutrition found that sugar-sweetened beverages are associated with weight gain and an increased risk of obesity. [^1]¹  
• Type 2 DiabetesDiabetes is a chronic condition where your body struggles to regulate blood sugar (glucose) levels. Glucose is like fuel for your cells, and it comes from the food you eat. Insulin, a hormone made by your pancreas, acts like a… Read More: Research published in the journal Diabetes Care suggests that high sugar intake, particularly from sugar-sweetened beverages, increases the risk of developing type 2 diabetes. [^2]²  
• Heart Disease: A study in the Journal of the American Medical Association found that people who consume a high amount of added sugar have a higher risk of dying from heart disease. [^3]³

The Flip Side: Potential Pitfalls of a Ketogenic Diet

While a ketogenic diet can offer many health benefits, it’s important to be aware of potential downsides, especially when transitioning to this way of eating:  

• Keto Flu: When you first start a ketogenic diet, you may experience flu-like symptoms such as headache, fatigue, and nausea. This is due to your body adjusting to using ketones for fuel instead of glucose.  
• Nutrient Deficiencies: If not planned carefully, a ketogenic diet can lead to deficiencies in certain nutrients, such as fiberImagine your digestive system as a river, carrying essential nutrients to every corner of your body. Fiber acts like a gentle current, helping to move things along smoothly and efficiently. It’s the indigestible part of plant foods that your body… Read More, vitamin CVitamin C, also known as ascorbic acid, is a water-soluble vitamin that plays a vital role in numerous bodily functions. Think of it as a multi-tool in your body’s toolbox, essential for immune system support, collagen production, and antioxidant protection…. Read More, and some B vitamins. It’s essential to include plenty of non-starchy vegetables and consider supplementing if needed.  
• Electrolyte Imbalance: When you restrict carbohydrates, your body excretes more sodiumSodium is a soft, silvery-white metal that you might not think of when it comes to your health. But don’t let its straightforward appearance mislead you! Sodium is a crucial mineral that acts like a tiny conductor in your body,… Read More, potassium, and magnesium. It’s crucial to replenish these electrolytesImagine your body as a vast network of interconnected wires, each carrying electrical impulses essential for life. Electrolytes are the tiny charged particles that create this vital current. They’re not some futuristic technology; they’re minerals dissolved in your body fluids,… Read More through diet or supplements to avoid muscle cramps, fatigue, and other symptoms.  
• Digestive Issues: Some people may experience constipation or diarrhea when starting a ketogenic diet. This is usually temporary and can be managed by increasing fiber intake and staying hydrated.  

Conclusion: Embracing the Wisdom of Our Ancestors

The ketogenic lifestyle, far from being a modern trend, is rooted in our ancestral past. Many early civilizations thrived on diets high in fat and low in carbohydrates, reaping the benefits of ketosis. While a ketogenic diet may not be suitable for everyone, understanding its historical and biological context can offer valuable insights into human health and nutrition.

By embracing the wisdom of our ancestors and adopting a diet rich in whole, unprocessed foods, we can tap into our body’s innate ability to thrive on fat as fuel. Whether you choose to follow a strict ketogenic diet or simply reduce your intake of refined carbohydrates, making informed choices about your food can empower you to take control of your health and well-being.

1. ¹Malik, V. S., Popkin, B. M., Bray, G. A., Després, J. P., Willett, W. C., & Hu, F. B. (2010). Sugar-sweetened beverages and risk of metabolic syndromeMetabolic syndrome isn’t a single disease, but rather a group of risk factors that, when combined, can increase your chances of developing serious health problems. It’s like having a few red flags waving at the same time, indicating potential trouble… Read More and type 2 diabetes: a meta-analysis. Diabetes care, 33(11), 2477-2483. https://pubmed.ncbi.nlm.nih.gov/20693348/ ↩︎
2. ²Schulze, M. B., Manson, J. E., Ludwig, D. S., Colditz, G. A., Stampfer, M. J., Willett, W. C., & Hu, F. B. (2004). Sugar-sweetened beverages, weight gain, and incidence of type 2 diabetes in young and middle-aged women. Jama, 292(8), 927-934. https://pubmed.ncbi.nlm.nih.gov/15315997/ ↩︎
3. ³Yang, Q., Zhang, Z., Gregg, E. W., Flanders, W. D., Merritt, R., & Hu, F. B. (2014). Added sugar intake and cardiovascular diseases mortality among US adults. Jama internal medicineMedicine is the field of science and practice that deals with the prevention, diagnosis, treatment, and cure of disease. Think of it like this: • Your body is a complex machine. • Medicine is like a toolbox, and knowledge is… Read More, 174(4), 516-524. https://pubmed.ncbi.nlm.nih.gov/24493286/ ↩︎